Pilates Flex and Stretch

8/12/2019 Pilates Flex and Stretch

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PrayerCatCamelPosition:InhaleStart on all fours.

Motion:

PrayerExhale as you sit back onto heels, lower head, tuck chin, and

reach arms out.

CatInhale as you arch your back up and hollow out abdominals while

your head remains tucked.

CamelExhale and lower abdominals and reach chin toward ceiling. Tuck

chin and sit back into Prayer position.

5 reps total

Pilates abdominal roll-upPosition:Lying on your back, legs are together, toes are flexed. Arms are

above your head.

Motion:Inhale, lift arms up, tuck chin, and use your abdominals to sit up

and then continue to fold at the waist as you reach past your toes. Legs

should stay fixed the whole time. Exhale as you slowly use your abs to

lower yourself back down to the floor and return arms to starting positionabove head.

5 reps total

Dynamic hamstringPosition: Lying on back, hip and knee at 90 degrees. Engage abs as head is

lifted. Both hands are behind the knee.

Motion:Straighten leg up to the ceiling, then return to start position with

toe pointed.

10 reps each leg

PrincetonUniversity

Athletic Medicine

Pilates Flex and Stretch: a Dynamic

Flexibility Program


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Seated spine twistPosition: Seated with legs straight, toes are flexed. Chest is lifted while

arms are extended and parallel to your legs.

Motion:Inhale as you rotate out to the L side. R arm remains in line with

legs, the L arm reaches behind you. Exhale as you return L arm to starting

position. Then switch to rotate to the R side. Continue to alternate sides.

5 spine twists each side, (alternate sides)

Seated spine stretch forwardPosition: Seated, legs are shoulder-width apart, toes are flexed. Chest is

lifted, shoulders are back.

Motion:Inhale, tuck chin. Exhale, reach forward with both arms toward your

toes, using your abs to fold at the waist. Keep arms parallel to your legs.

Sit back up to return to starting position, lifting chin back up, and pinching

shoulders back.5 reps total

Lateral hip roll-upsPosition:Lie on your back, with both knees bent. Cross one leg so that the

ankle is over the thigh. Leg is in figure 4 position. Place both hands behind

thigh of the other leg.

Motion: Inhale, pull leg into chest so that hips roll up, exhale, and return tostarting position.

5 reps each hip (10 total)

Tree stretchPosition:Seated, both knees are bent, spine is straight.

Motion: With both hands holding behind L knee, flex and extend your knee5 times so that your left toe taps the floor with each rep. After the 5th rep

straighten the leg toward the ceiling with your toe pointed, then climb your

hands up the leg. At the top, pull your leg closer to your body to deepen the

stretch. Next, climb down your leg as you lower your upper body to the floor.


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Tree stretch (continued)Pull your leg in again, and then use your abs as you climb back up your leg

and pull at the top. Bend knee to return to the starting position. Switch to

R leg.

2 reps each leg (4 total)

MermaidPosition:Seated off to R side or Mermaid position.

Motion:Inhale, reach L arm up over your head (lengthening through the

waist), while the R arm is bent on the floor. Then exhale as you fold over

at the waist, bringing L hand to floor, inhale and reach your R arm back up,

exhale and counter-stretch to the opposite side. Repeat and then switch off

to L side or opposite mermaid position.

2 reps to each side (4 total)

PretzelPosition:Seated Indian style with L shin in front.

Motion:Reach both arms out to the front and use abs to fold at the waist,

inhale as you sit up, exhale as you reach out. Do two reps. Then climb

fingers over to the knee where the shin is in front. Try to get your forehead

to touch your knee while you reach out diagonally. Inhale as you sit up,

exhale as you reach out. Do two reps. Switch seated Indian style so that R

shin is in the front. Repeat forward and diagonal reps.

2 reps forward and 2 reps diagonally (8 total)

Double-leg kick hands-claspedPosition:Lie on stomach, hands on small of back. Head is turned to L.

Abs engaged throughout motion.

Motion:Kick both legs twice. Then turn your head to center, lift the chest

and legs to a superman position but your hands are clasped and lifted

behind you. Lower body to mat, while turning head to the R. Repeat kicks

and lift back up to superman position.

2 reps total


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Double-leg kick-hands spread openPosition: Lying on stomach, hands on small of back. Head is turned to L.

Abs engaged throughout motion.

Motion:Perform technique as illustrated in #14, except with spread hands

open and behind you as you reach through your fingertips. Lower body to

mat, while turning head to the R.

2 reps total

Rolling like a ballPosition: Sitting up in a tucked position. Both hands are pulling on the shins.

Balance with abs engaged as you keep feet lifted off the floor. Toes are

pointed.

Motion:Roll down onto your spine maintaining tucked position and then use

abs to roll back up to starting position. Remain in the tucked position the

entire time.5 total rolls

Open-leg rockerPosition: Sitting with both legs slightly wider than shoulder-width apart. Lift

your legs to hold onto them at your calves. You are in V-sit position, toes

pointed toward ceiling. Abdominals are engaged and you are balancing with

straight spine.Motion: Roll back as you keep your legs and arms straight in the V-sit

position. Use abdominals to roll back up to starting position.

4 total V sit rolls

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Pilates Flex and Stretch